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CFMG Events

SWOD:

Hang Squat Snatch 4/4/3/3/2/2


WOD:

AMRAP in 5 min

6 Burpees

12 Box Jumps (24"/20")

Rest 2 minutes

AMRAP in 5 min

6 Pull-ups

12 KB Goblet Lunges (53#/35#)


Don't forget about our Expansion Potluck and Team WOD

Advanced Olympic Weightlifting Clinic

In case you were wondering, that tattoo on Jake's arm means he's HAM.


WOD:

"Annie"

50-40-30-20-10

Double Unders (x4 if doing single unders)

Sit-ups

-For time-

*We are going to be updating the leader board after today's WOD. Only the top 8 Males and Females will have their scores posted. WODs must be completed RXed to get on the leader board. If we have a larger class will run two heats.


Rest 3 min.


40 Push-ups

1 mile run

40 push-ups

-For time-


Our 800m marker is located at 4651 Mission Gorge Pl. Run there and back.


Interested in an Advanced Olympic Weightlifting Clinic? More info. HERE.

Going from Point A to Point B

Every Rep Counts.....or Not


SWOD: Power Cleans 5/5/4/4/4 (Your first set of 5 should be at @65% or more of your 1RM. Sets do not need to be unbroken, but you should be moving quickly.)


WOD:

In teams of two:

Buy in: 15 burpees

60 Ground-to-overhead (135#/95#)

Cash out: 15 burpees

-For time-

Partners may work at the same time during the buy in and cash out, but only one partner may work at a time during the GTO.



Mikko and Rob O. take on 90 clean and jerks for time

Best Mobility Drill Ever



Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.

SWOD:

Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" Laughing Be sure to use a spotter. No Exceptions!


WOD:

-AMRAP in 10 min-

5 Chest-to-bar pull-ups

10 KB Swings (53#/35#)

15 Air Squats


Jeremy going HAM on 12.3 this past Saturday!


Coach Ian's Top 10 reasons to get a massage

-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!


Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!

WOD

OPEN GYM FROM 10 am to 1 PM

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

**A note to all competitors in the CF Open: You may come at anytime to do the WOD, but if you can make it between 10 and Noon that is when we will be placing you in heats according to your standings in the CF games.  We hope to inspire a little more competition so be ready to go at 10!

If no parking is available in front of CFMG, please park in the lot next to the Szechuan MandarinRestaurant.Thank you.

Sorry, there is no Free Beginner WOD today.

 

WOD

15 Box Jumps (24'/20/)

12 Push Press (115/75#)

9 Toes to Bar

18 Min AMRAP

 

If you are judging or competing please watch this

We posted this on FB but seriously take 10 Min to watch this movement prep video of Box Jumps

Carrot and Blackberry Slaw

 

 

It will be a different feel at CFMG today, bring the energy!

 

It will be a different feel at CFMG today, bring the energy!

Dear CFMG Community, Please don't forget to get your CFMG Key Tag so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. If is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.


SWOD

Back Squat 3/3/2/2/1/1


WOD

1 Min at Each Station

Goblet Lunge (53#/35#)

Sit ups

Wall Ball (20#/14#)

KB Swing (53#/35#)

1 Min Rest

3 Rnds

Score = total Reps


Jasmine showing good control on her front squat


5 Tips for a come back

Keys to a good Warm up


CFMG has teamed up with some of your favorite companies. Click on any of the images below to start shopping!

Paleo Treats is offering 5% off your order to members and friends of CFMG!

 


Orders from Cavegirl Confections over $25 get a free 8oz jar of Vanilla-Coconut Almond butter

Page 80 of 107

Latest W.O.D.

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10/21/2014

10/21/2014

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10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

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10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

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10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

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10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

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10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

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10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

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10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

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10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

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10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

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10/11/2014

10/11/2014

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

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10/10/2014

10/10/2014

SWOD: Power Snatch 3/3/3/3/3 WOD: 15 Toes-to-Bar 10 Barbell Overhead Lunges (135#/95#) 10 Alternating Leg Pistols -3 Rounds for Time-   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members...

ian - avatar ian 09 Oct 2014 Hits:231 W.O.D.

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